Posted: 10/14/2012 10:22:45 PM EDT
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Ive lost about 30 lbs since about March with trying to eat better and exercise. The exercise primarily consists of lifting weights several times a week and walking. I do a lot of walking here on camp just to and from work. It's about a mile each way, (on top of the additional walking I do). I seem to have hit a plateau on weight loss but I have gotten stronger and down a couple pants sizes. I'm 5'9 and right about 230.
I am now starting to run/walk more instead of lifting but my stamina is for shit! I usually have to run then walk to recover then run some more, walk, run, walk, run, etc... I do this for about 3 miles. I would eventually like to get to where I can run for longer distances and walk less. Also, when I first started I would get some serious cramps in the backs of my calves but stretching seems to have helped with that. What can I do to increase my stamina and run longer? EDIT: I will be 45 next month so, yeah...OLD guy! 
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What can I do to increase my stamina and run longer? Keep losing weight Run more. Alternate run/walk, lengthening the run and shortening the walk until you're running continuously for the duration/distance you desire. It really is that simple Sincerely, another 45 year old. |
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What can I do to increase my stamina and run longer? Keep losing weight Run more. Alternate run/walk, lengthening the run and shortening the walk until you're running continuously for the duration/distance you desire. It really is that simple Sincerely, another 45 year old. Yeah 230 is a lot of weight to be throwing around running. Loose another 40lbs by EATING RIGHT and for now, work on short, and high intensity efforts. A weeks worth of workouts for you sound like they should be something like three days of running consisting of 4-5 200m intervals/ 3-4 400m intervals/ 2-3 800 m intervals. These are max effort intervals. Try to keep splits within 3-5 seconds on previous efforts |
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There is a blog by some 700 pound guy who went to live with the man who runs the Spartan races for the summer. They started him walking with a twenty pound sand bag. LINKAGE |
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If you want to run longer, you should slow down your pace. Also, try to push through the thought of wanting to walk, think about running to the next light post, mailbox, etc. This is where 'mixing it up' can be helpful as well. Especially when I began running, and even now to some extent, I find long straightaways, and the track for that matter, the be very monotonous. I find it easier to maintain a faster pace when my route includes more frequent turns, curves, and scenery changes. Like you said, picking out various landmarks can be helpful as well. For a weak runner, like the OP, the important trick to remember is to remember to keep extending-out the target to try to avoid dropping into a walk. |
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If you want to run longer, you should slow down your pace. Also, try to push through the thought of wanting to walk, think about running to the next light post, mailbox, etc. This is where 'mixing it up' can be helpful as well. Especially when I began running, and even now to some extent, I find long straightaways, and the track for that matter, the be very monotonous. I find it easier to maintain a faster pace when my route includes more frequent turns, curves, and scenery changes. Like you said, picking out various landmarks can be helpful as well. For a weak runner, like the OP, the important trick to remember is to remember to keep extending-out the target to try to avoid dropping into a walk. Thanks for all the replies guys! I did this last night after work. I went 3.7 miles in 52 minutes. I know the time is pretty weak but it was a full minute per mile faster than when I did the same thing earlier this year. Of that 3.7 I would say the majority of that was running so I am very pleased with the outcome. The road that I run on here is just a long straight shot with a few old guard towers, signs posts, and side streets that I use for markers. That really helped give me a "mini goal" to reach and several times once I got there I would set a new one and keep going until I reached that one instead. There were a couple times where I just couldn't reach my target and slowed to walk for a bit then I picked up again and ran. It's strange though that is seems that as time went on I could run longer with shorter breaks in between but by then my legs were like jell-o and my pace had slowed. Also, as I got closer to reaching my goal of "next sign post or side street" I would sprint to the end when I felt like walking then walk a little once I reached it. Wash, rinse, repeat....
I just got up for work, (its 5am here now  ) and I feel pretty good and so far...no pain! 
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| with the "run walk" stuff are you doing are you doing it as part of the couch 2 5k program? I use the 5K101 podcast and im on my second trip through them and my speeds are MUCH faster than when i did it the first go around. 5k101 by Runningmatemedia.com Its hard sticking to the program now that i know i can run 5k at decent pace (compared to when i was 270) but they have a 10k program ill start after i finish my second round of c25k. My ultimate goal is an 8 mile trail run that some of my friends typically run. |
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with the "run walk" stuff are you doing are you doing it as part of the couch 2 5k program? I use the 5K101 podcast and im on my second trip through them and my speeds are MUCH faster than when i did it the first go around. 5k101 by Runningmatemedia.com Its hard sticking to the program now that i know i can run 5k at decent pace (compared to when i was 270) but they have a 10k program ill start after i finish my second round of c25k. My ultimate goal is an 8 mile trail run that some of my friends typically run. I am working on bridge to 10K. After doing c2 5K this is going really well. I have one short day that is speed work and my mile times are way up. I am going balls out Saturday morning and trying for a PR 5K. After this I need to find a group. As distance and time increase I really need a running buddy. There is only so much self talk you can do before the other voices cut in.
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It's strange though that is seems that as time went on I could run longer with shorter breaks in between but by then my legs were like jell-o and my pace had slowed. It's not strange at all. What is probably happening is that your exuberance causes you to run at a pace that you can't sustain early on. This burns off the anaerobic work component in your muscles which eventually results in you running at an an aerobically sustainable pace. Try starting your run at that slower pace and your ability to minimize walk breaks will increase. |
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with the "run walk" stuff are you doing are you doing it as part of the couch 2 5k program? I use the 5K101 podcast and im on my second trip through them and my speeds are MUCH faster than when i did it the first go around. 5k101 by Runningmatemedia.com Its hard sticking to the program now that i know i can run 5k at decent pace (compared to when i was 270) but they have a 10k program ill start after i finish my second round of c25k. My ultimate goal is an 8 mile trail run that some of my friends typically run. No, I'v never heard of the program you're talking about. Guess I need to look it up. Last night I did 3.4 miles with a personal best of 13+ per mile but today my shins are a little tender. Took some ibuprofen and its helping. No running tonight then I will do it again tomorrow night. Also, one of the other replies mentioned me starting off at a faster pace until my body catches up and I slow down. That's exactly what is happening. When I first get to my starting point I'm out of the gate at a good clip but my pace quickly slows after that first walking break. From then on out I'm usually running at about the same pace between walking breaks. As I get closer to the finish I will try to pick up my pace or sprint to the marker before my next walk break. Sometimes, though, I just can't make those legs move any faster!
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with the "run walk" stuff are you doing are you doing it as part of the couch 2 5k program? I use the 5K101 podcast and im on my second trip through them and my speeds are MUCH faster than when i did it the first go around. 5k101 by Runningmatemedia.com Its hard sticking to the program now that i know i can run 5k at decent pace (compared to when i was 270) but they have a 10k program ill start after i finish my second round of c25k. My ultimate goal is an 8 mile trail run that some of my friends typically run. I am working on bridge to 10K. After doing c2 5K this is going really well. I have one short day that is speed work and my mile times are way up. I am going balls out Saturday morning and trying for a PR 5K. After this I need to find a group. As distance and time increase I really need a running buddy. There is only so much self talk you can do before the other voices cut in. I find it much easier to run with someone as I have a fast pace that runs me outta steam too quick. I was running with a chick for the longest time but then she just quit. Always kept saying she wants to start again but never did so I stopped talking to her. People are weird. But she helped to slow and keep that pace so I didn't ever get tired. |
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with the "run walk" stuff are you doing are you doing it as part of the couch 2 5k program? I use the 5K101 podcast and im on my second trip through them and my speeds are MUCH faster than when i did it the first go around. 5k101 by Runningmatemedia.com Its hard sticking to the program now that i know i can run 5k at decent pace (compared to when i was 270) but they have a 10k program ill start after i finish my second round of c25k. My ultimate goal is an 8 mile trail run that some of my friends typically run. No, I'v never heard of the program you're talking about. Guess I need to look it up. Last night I did 3.4 miles with a personal best of 13+ per mile but today my shins are a little tender. Took some ibuprofen and its helping. No running tonight then I will do it again tomorrow night. Also, one of the other replies mentioned me starting off at a faster pace until my body catches up and I slow down. That's exactly what is happening. When I first get to my starting point I'm out of the gate at a good clip but my pace quickly slows after that first walking break. From then on out I'm usually running at about the same pace between walking breaks. As I get closer to the finish I will try to pick up my pace or sprint to the marker before my next walk break. Sometimes, though, I just can't make those legs move any faster! I used to do the same thing as you. Used to be somewhat discouraging on my "bad" days where id end up walking more than running. Or the mileage times dropped after what I would think would be a good week. WIth the C25k program ive only seen steady improvement. For me its been zero negative gain weeks and my runs are faster now than when i would start out of the gate fast and taper to the end |
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Ran again last night. Ran the first 1.05 miles without stopping. Haven't done anything even close to that in YEARS!! Ran a total of 3.9 miles with a PR distance and pace.
Slowing my pace down really helped my stamina and distance plus, as weird as it sounds, it actually helped my avg pace. I had way fewer walking breaks and the ones I did take were much shorter than usual. One thing I did notice though is that during the times I walked my right foot would get numb. The first time I walked for an extended time to see if it would stop, and it did. It seemed to get better as I went on and my pace would have been even better if not for that. I ordered some new shoes to replace these old worn out ones. These dont have any arch support in them. |